SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.
Workout Context
- Purpose: Race Specificity
- Target age group: 9-12 years old, 13-14 years old, 15-18 years old, 19-22 years old, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 3 weeks
- Team Location: Australia
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
200 MIXED S w FINS
2 x 100 as 25 UH2O FLY K SP 25 BK K ARMS DOWN 50 FR K CORRECT ACTION ON BK K
200 FR SC EACH LENGTH
100 FR FAS FOR TIME
200 BK/BR BY 50’s
6 x 100 FR FINISH IN < TIME + :15 PACE = TIME + :30
200 CH S
3 x 100 CH STROKE K (NO FR) HR 25-26 :15 rest
100 CH STROKE FAS FOR TIME
200 BK/BR BY 50's
6 x 100 CH STROKE FINISH IN < TIME + :15 PACE = TIME + :30
200 CH S
3 x 100 IM K HR 25-26 :15 rest
100 IM FAS FOR TIME
400 w FINS (K if no PB, S if PB)
Coach Notes
The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.
FAS – FROM A START
PETER HOWES
HEAD COACH/ADMINISTRATOR, SWIMLAND SWIM CLUB
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
